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Orange, Asparagus, and Avocado Salad

This Spanish salad recipe, provided by Amy Riolo comes from The Mediterranean Diabetes Cookbook, 2nd Edition: A Flavorful, Heart-Healthy Approach to Cooking, is both gluten-free and vegan.

Orange, Asparagus and Avocado Salad

Serves: 6 | Serving Size: 1 cup | Prep Time: 5 minutes | Cook Time: 10 minutes


  • 1 bunch fresh asparagus, trimmed (about 8 oz)
  • 4 oz romaine lettuce, cut into bite-size pieces
  • 1 large orange, trimmed and cut into segments
  • 1 large ripe tomato, cut into 12 equal pieces
  • 1 ripe avocado, pitted, peeled, and diced
  • 2 Tbsp extra-virgin olive oil
  • 1 Tbsp red wine vinegar
  • 1/4 tsp kosher salt
  • 1/4 tsp freshly ground black pepper


  1. Place asparagus in a pot of boiling water over high heat. Reduce heat to low and simmer until asparagus is tender, about 10 minutes. Drain asparagus and submerge immediately in a bowl of ice water.
  2. Divide lettuce evenly among six salad bowls or plates.
  3. Combine orange, tomato, and avocado in a medium bowl.
  4. In a small bowl, whisk together olive oil, vinegar, salt, and pepper until combined.
  5. Drain asparagus and add to orange mixture. Pour dressing over orange mixture and stir gently to combine. Spoon mixture on top of romaine lettuce on plates and serve.


1/2 Starch, 1 Nonstarchy Vegetable, 1 1/2 Fat

Calories 110
Calories from fat 70
Total fat 8.0 g
Saturated fat 1.2 g
Trans fat 0.0 g
Cholesterol 0 mg
Sodium 90 mg
Potassium 370 mg
Total carbohydrate 9 g
Dietary fiber 4 g
Sugars 4 g
Protein 2 g
Phosphorus 45 mg

A graduate of Cornell University, Amy Riolo is considered a culinary thought leader who enjoys changing the way we think about food and the people who create it. Amy is a food historian, culinary anthropologist, and Mediterranean Diet advocate who makes frequent appearances on numerous television and radio programs both in the United States and abroad, including FOX TV, ABC, CBS, NBC, the Hallmark Channel, Nile TV, the Travel Channel, Martha Stewart Living Radio, and Abu Dhabi Television.

For more information about Amy, please visit

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About the author

Carma Spence, The Own Your Awesome Mentor, loves to be the wind beneath her clients' wings. With Carma's Cookery, she is taking her passion for empowering people and blending it with her passion for cooking, gift-giving and entertaining. She has been experimenting in the kitchen since she was four years old and loves trying out new recipe ideas.